I recently completed the 8 week Team Wilpers Winter Run Challenge Program and thought I would give you a quick review. If you are a Peloton user, then you are most likely familiar with coach Matt Wilpers. In addition to teaching running and strength classes for Peloton, Matt has a side coaching business that has gained in popularity.
8 Week Winter Run Challenge Review
I was invited to try out the 8 week pilot program free of charge with a few hundred other Peloton users. This program is run by one of the top coaches from Team Wilpers, John Ferry. Team Wilpers Coaching offers a variety of paid run and triathlon coaching programs.
The Purpose
The aim of this program was to provide group coaching to a pool of mixed level runners simultaneously. Goals for each of the participants was to increase pace and endurance using structured workouts. An ultimate goal was to improve the pace a 20 minute distance test. (more below)
The Format
Each Friday we were emailed our workout plan for the upcoming week. We were invited to join a private Facebook group where all of the workouts were posted. In addition, each Friday afternoon, Coach John held a Facebook live to go over the workouts for the week ahead and take questions. I found this really helpful and appreciated the access to the coach.
The Weekly schedule
Participants selected a plan for the number of days they intended to run. (3, 4, or 5 days per week) I kept with my 3 day a week run schedule. Structured workouts were provided each week to match that schedule.
Distance Test
The first week all runners were guided to perform a 20 minute distance test. Basically, we ran as fast as we could for 20 minutes straight. This average pace gave us our “tempo pace” for the rest of the workouts. Ultimately, our goal to was to try to improve this tempo pace over the 8 weeks.
The Workouts
Each week we were provided specific drills including hill workouts, speed workouts, and endurance runs. We used the pace for the tempo runs that we obtained from the week 1 distance test. A sample week of workouts might look something like this:
My Progress
Almost immediately, I began to see significant improvement in my overall run paces and endurance. I was able to hold my tempo paces for increasing efforts and noticed that became much easier to do.The paces on my long runs began to improve significantly while my effort felt the same. When I started this challenge, I was running 6:1 intervals and thought I would continue doing so. After the first 2 weeks, I dropped my intervals all other while still seeing my paces become faster. I do still need to do another distance test after my half marathon.
Overall Thoughts
It has been quite a while since I did such specific run workouts. This challenge came at the perfect time for me as I was training for the Asheville Half Marathon. I really enjoyed having structured workouts for a change. The tempo runs pushed me out of my comfort zone but not so much that I felt overtrained or at risk of injury.
I dropped my run/walk intervals and also saw my paces improve significantly. My pace for the tune up 10 miler I did last weekend was the fastest time I have run in the past 10 years. There is some talk in the group about another challenge opportunity that I would definitely jump on. I really appreciated the opportunity to participate in this training free of charge however, this is something I would definitely pay for in the future.
Additionally, I appreciated the group nature of the Team Wilpers Run Challenge training. I am a very social person who loves to encourage and cheer on other runners while we are all working towards improving our own running, Team Wilpers has been a fantastic experience for me so far.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa
What a great training experience, Deborah!
I would have loved to have joined that group myself.
It must be difficult for a coach to have so many athletes at the same time, but with his approach that works very well. In fact, given the stimulating group effect that you mention, perhaps it’s even better than a 1:1 coaching.
I’m sure your Asheville half will go very well!
I really enjoyed the group training experience more than I expected. It does require more self motivation than a 1:1 coach experience
Sounds like a great opportunity! Glad you saw such good results and I bet you will do great in your upcoming half-marathon!
I have really enjoyed the training and would definitely do it again
Sounds great. It seemed to work for you.
Can’t wait to read about your half marathon PR.
I have never really trained for a race. Maybe some day. So I’ll continue to slog along. Lol.
I have not trained like this in years. It has been fun to do during this training cycle
It’s been fun to follow you through this program, and kudos for such great improvement and success! It’ll be interesting to see how your next 20-minute test goes. Well done!!!
Thanks Kim it’s been a fun experience grateful to have had the opportunity
This sounds like an awesome program and congrats on your progress!
Thanks Kim! I really enjoyed it. I would love to do another one
Ooh! I’ve been wondering what your thoughts were on this program. My only question would be their use of the term “tempo” pace- I’ve always understood that a tempo pace is somewhere between your 10k and hald marathon pace, or a pace that’s fast but you could hold for an hour. I guess they’re just using it in a different way, and it sound like the program worked for you! I’ll be interested in the results of your next 20 minute trial, and of course i’m looking forward to hearing all about your race.
So apparently, there are a number of ways of determining tempo pace. We obtained ours the way I explained. When I started this program I could not have held that pace for a 10K but maybe I could now? I am not sure.
That’s really wonderful that you had such great results in such a short amount of time! Pretty amazing, really. Have a great race!
I really enjoyed the program thanks Judy
This sounds incredible! I’m so glad you had such a great experience, and that you had the opportunity to try out such a productive program! Well done!
I am glad I had the opportunity to try it as well I really enjoyed the challenge
So glad this experience was such a good one for you! Looking forward to hearing how Asheville goes!
Thanks Michelle! I am glad I had the opportunity to try it and I enjoyed the challenge
That’s awesome you saw so much progress as result of training with the group!
I did really enjoy it quite a bit